Purpose
- hamstring builder curling one leg at a time against a machine
- one leg means each hamstring gets the whole set rather than splitting a shared
pad, so the stronger side cannot quietly take over
- standing keeps the hip extended, so the stretch is smaller than a seated curl
and the work sits at the knee
Execution
Stand in the leg curl machine with your torso against the pad and one ankle
behind the roller. Hold the handles and keep your hips square.
- curl your heel back towards your glute
- keep your thigh still against the pad rather than swinging the hip
- control the return, owning the eccentric
- let the leg straighten fully at the bottom
- finish all reps on one side before switching
Keep your hips level. Letting the hip flex to get more range moves your pelvis
rather than your knee.
Purpose
- hamstring builder curling one leg at a time against a machine
- one leg means each hamstring gets the whole set rather than splitting a shared
pad, so the stronger side cannot quietly take over
- standing keeps the hip extended, so the stretch is smaller than a seated curl
and the work sits at the knee
Execution
Stand in the leg curl machine with your torso against the pad and one ankle
behind the roller. Hold the handles and keep your hips square.
- curl your heel back towards your glute
- keep your thigh still against the pad rather than swinging the hip
- control the return, owning the eccentric
- let the leg straighten fully at the bottom
- finish all reps on one side before switching
Keep your hips level. Letting the hip flex to get more range moves your pelvis
rather than your knee.